Get Functionally Fit! #BackToBasics

Get Functionally Fit! Back Basics.

In order to the maximize your workouts, it’s important to move efficiently. Whether your goal is to lose weight, look great on a bikini or get stronger, we get more benefits from an athletic approach to your training and you get ripped. By placing emphasis on real-life movements like pushing, jumping, bending, squatting, stepping or pulling – this type of functional training will help you reach your goals faster!

Being functionally fit takes multidirectional training. It’s important to have a body that is strong, balanced and moves well. This is key for both long lasting results and longevity. By exercising your muscles through multiple planes, the way your body was meant to move, you will find it easier to increase your strength, burn fat, improve your endurance and decrease the risk of injury. As a result of training in a functional way you will also burn more calories since you will be working several muscles groups simultaneously.

These are the foundational movements you need to incorporate in your fitness and training regimen.

Twist  (Rotational Movements)
Core stabilization

These use all of the body’s major muscles, and more importantly, they use those muscles the way they were designed to work. All of the workouts on this guide use these movements, and variations of them, at their core.

1. The hinged- bending movements . Examples of exercises are:

  1. Deadlift
  2. Romanian deadlift
  3. Kickstand deadlift
  4. Kettlebell Swing
  5. Good mornings

These movements will strengthen and work the posterior chain – especially glutes, hamstrings, and lower-back. You need to master the hip hinge if you want to build a great backside.

2. The Squat

Squats are great for strengthening and toning your lower body. You work your quads, glutes, and core. There are several variations:

  1. Bodyweight Squats
  2. Barbell back squat
  3. Squat jump
  4. Plié squat
  5. Front squat
  6. Goblet squat
  7. Pistol squat

And by simply varying your feet stance you get to challenge and activate individual muscles more, like in the following exercises:

Sumo stance Narrow stance Feet hip with apart

For example, during a Sumo Squat you will be activating more glutes than during a Regular squat.

3. The Push

Upper-body press exercises will help you achieve beautifully sculpted muscles in your upper arms and shoulders. Moves in this guide include:

  1. Push press
  2. Rotational shoulder press
  3. Single arm dumbbell presses
  4. Chest press
  5. Push-ups

When pressing weights overhead be sure you brace your abs and squeeze your glutes. This will help you get the most out of the movement.

4. Pulling Movements

Upper-body pulling exercises are especially good for anyone who spends the day in font desk and computer all day because they strengthen the muscles that give you great posture.

  1. Suspension trainer inverted rows One-armed rows
  2. Bent-over rows
  3. Pull-ups
  4. Any other row variation

These will improve your posture and sculpt your back muscles.

5.The Twist-Core Rotation

Rotational exercises train the muscles of your core and “sculpt” your midsection in a very effective way. Some example are:

  1. Russian twist
  2. Wood chops
  3. Rotation Press
  4. Side Plank and Rotation

6. Core Stabilization Exercises

Increasing your core stability means making the muscles of your trunk stronger to keep your spine and body stable. This helps you stay balanced when you move. If your core muscles are weak, the body doesn’t work as efficiently and effectively – you won’t be reaping all the benefits when you exercise. A weak core leaves you susceptible to poor posture, low back pain, and injuries. A strong core will keep you healthy and active throughout your life.

The following are effective exercises that improve your core stability:

  1. Plank variations
  2. Bird-Dogs
  3. Hollow Body Hold

To get the most out of your core stability exercises you have to generate total body tension by:

  1. Bracing your abs
  2. Contraction your gluteus and engaging your quads
  3. Hold that tension for the duration of time of repetitions

7. Single Leg Exercises

  1. Lunges variations
  2. Single leg squats
  3. Single leg deadlift
  4. Bulgarian split squats

When you incorporate single-leg movements, you build core strength and balance. One of the best ways to address muscle imbalances is through single-leg exercises. These types of exercises use balance to isolate muscles on each side and strengthen them equally and individually. Single leg exercises produce stronger bone density and forces the muscles to work harder to maintain stability, revving up your metabolism.

You can start by incorporating the most basic variation of each one of these exercises into your routine. Prioritize these movements and you’ll notice how you’ll increase your strength, burn more fat, and reach your fitness goals faster. You’ll also increase your mobility and longevity as you achieve your best body – a functionally fit body that’s lean and strong for life.

For training programs, fitness tips, over 30 workouts  and educational training information you can download my  Naturally Fit Training Guide here!

Idalis Velazquez

Idalis is a wife, proud mom of three girls and an internationally recognized and trusted fitness & lifestyle expert. She is a Beachbody Super Trainer, a bilingual Fitness Influencer and Fitness and Wellness content creator for publications like Women’s Health Magazine, Men’s Health, GQ Magazine and others. She is also a Nordictrack and an iFit International trainer.

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